Acceleration Indiana

By Gary Nelson:  Acceleration Indiana

Revised: May, 18  2006

 The popularity of hockey in Indiana has steadily increased over the years to now include not only youth hockey and high school hockey, but also collegiate hockey at the club level and adult hockey.  In addition to being well conditioned and trained, few basic nutrition guidelines can make a significant difference in playing to your full potential or running out of energy in that all important third period. 
Characteristics of Hockey
 Hockey is a game of speed, quickness, agility, power, and stamina.  The hockey athlete must maintain a high intensity each and every shift on the ice, and have the ability to recover quickly while on the bench.  Due to the nature of this intense and skill packed game, fluid loss from sweat and carbohydrate loss from glycogen stores can be significant and exceed the threshold at which performance may become impaired.  A clear example of this was goalie performance in the old days when water bottles were not allowed on the net.  Studies later showed that goalie performance due to dehydration was causing performance degradation of 15 to 20%.  Most players now know the importance of hydration and make appropriate use of the water bottles on the bench.  However, proper energy fueling of the body is less well understood.  A poor diet and failure to prepare for games through inadequate fueling can negatively affect performance and lead to early fatigue and a lost game.  So what should you do?  As a general guideline, hockey players should choose foods high in carbohydrates, moderate in protein and low in fat.  This is especially important when traveling to weekend tournaments or eating before, between, or after events.
Carbohydrates
 Given the high intensity nature of hockey, your diet should consist of 60-70% complex carbohydrates.  Carbohydrates are the primary fuel for your muscles and the fuel for your brain allowing concentration and clear thinking.  Carbohydrates are stored in the muscles and liver in the form of glycogen and are the quickest energy source for muscle contraction.  If your glycogen stores are depleted then your body switches to more sluggish fuel stores, such as fat.  With a high carbohydrate intake, hockey players are able to use glycogen as their primary energy source for training, practice and games.  This is best accomplished by eating carbohydrates at every meal and snack.  High carbohydrate foods include pasta, rice, potatoes, whole grain cereals and breads, vegetables, fruits and some dairy products, such as fruit yogurt. Carbohydrate intake following training, practices, or a game has an important role as well.  Hockey players should take advantage of the time immediately after these activities when refueling of muscles and glycogen stores is quickest.  Having a sports drink such as Gatorade or PowerAde available 10 to 15 minutes after your activity is probably the most effective way to initiate this recovery process.
Recovery Meal
 Within an hour after your event you should have a balanced meal with your plate containing two thirds carbohydrates with the rest of the meal divided into lean protein and colorful fruits and vegetables.  Fats are added in small amounts, preferably from sources such as olive oil, fish oil, nuts, seeds and small amounts of fats from animal sources (cheese, meats, and butter).  Each recovery meal should be accompanied by 2-3 glasses of water.  This meal plan is good after your last game of the day. 
Tournament Weekend
 If however, you have another game in two to four hours your fueling strategy should use one of the following options.  If two hours or less, have a liquid nutritional meal such as Boost.  Each container provides 240 Calories, so one is probably adequate for youth hockey players while Bantam or High School players may require two containers.  The guideline to remember is that most people require 2 to 3 hours to adequately digest solid food and you should allow that amount of time after completing a meal.  A liquid meal, however, will be absorbed within one hour, and re-energize the player for the next game.  If you have two to four hours, you should have a snack immediately after the game along with a sports drink.  Remember to have a snack high in carbohydrates and low in fat.  Cheeseburgers and fries are not a good idea.  Peanut butter sandwiches, lean turkey, chicken, ham or roast beef sandwiches and an energy bar will work well.    
Protein
 Protein is not normally considered a source of energy for the body, but instead is used for muscles-building and repair.  A popular misconception regarding protein consumption is that more is better.  Newer research indicates that athletes profit much more from eating smaller and more frequent servings of protein.  This is especially true for athletes who want to gain muscle tissue and weight.  Small amounts of protein from sources such as dairy, meat, poultry, fish, eggs, or soy can stimulate muscles protein synthesis and training adaptation, particularly after weight lifting and training sessions that target sport specific hockey training.  For tournament weekends you can meet your protein requirements by having balanced meals, such as breakfast, including cereal with milk and yogurt, or eggs and toast and jam.  Lunches or snacks with lean meat sandwiches and dinners with grilled meats, poultry or fish. 
Fat
 Although fat is also a significant source of energy during lower intensity exercise bouts, carbohydrate is the major fuel during anaerobic activities such as sprinting and rapid changes in direction associated with hockey shifts on ice.  Nevertheless, fat is essential for the body to function properly.  Fat aids in regulating inflammation, providing fuel during moderate intensity exercise, and replenishing fat stores in muscle during recovery.  Fat should be a part of all meals.  Top sources of healthy fat include nuts, seeds, natural peanut butter, olive and canola oil, and the oil in fish. Athletes are best advised to reduce the number of trips to fast food restaurants and to minimize fried foods such as French fries, bacon, sausage, and pizza with double cheese.  This will help athletes meet carbohydrate needs for optimized training sessions and top-level performance at games.
 In summary pay attention not only to what you eat, but when you eat, and be sure and maintain proper fluid intake.  Following these guidelines will allow you to perform at your best.  Now go win the tournament. 

References
• Nanna Meyer, PhD., R.D., Consultant for Frappier Acceleration Sports Training Network
• Frappier Acceleration Sports Nutrition, by Nanna Meyer
• Acceleration Magazines, Nutrition Articles by Nanna Meyer
• Nanna Meyer currently works for the Orthopedic Specialty Hospital (TOSH) in Salt Lake City that also operates 6 Acceleration Training Facilities in Salt Lake and Utah.  Since 1999 she has been sports dietitian of U.S. Speed Skating and has worked both the 2002 Salt Lake City and 2006 Torino Olympics.  She has numerous other involvements with sports nutrition.